Stretching exercises to improve flexibility

Training, stretching, flexibility is often forgotten component of fitness, and should be an integral part of the training programme for all. Often overlooked in favor of more resistance training biography. It is common to think that unless it gets hot and sweaty and out of breath, you don't get any fitness gains. But just a few minutes to stretch relaxed at the end of your course you will bring a lot of benefits.

Stretching benefits

A study about the benefits of stretching mixed results. Some show that stretching helps, while others stretch has little if any benefit. The main benefits are believed to be:

Improve muscles elongated, reduce the risk of injury, reduced muscle soreness, reduce muscle tension, improve posture, enhanced mobility, improve sports performance significantly, blood flow to the muscles.

Interact your muscles in a similar way. Warm up and increase blood flow to them and they become more flexible. On the contrary, if cold, will be reduced blood flow, such as chewing gum, stretching them non-productive will become much more difficult and can result in injuries. And then for maximum effectiveness and to the risk of low, each should always be done after warm-up.

How can extend

To get the most out of your stretching session, simply follow the step by step guide below:

1. warming up for practice.

The best time to stretch at the end of the exercise. This is because you will be thoroughly warmed up, there will be a good blood flow to the muscles and muscle tension your minimum. Flexibility training can be implemented as an isolated, or other training before but only when the body is warmed up. Exercise moderately for a biography of between 10-15 minutes is ideal for warm-up. In addition, it should be specifically targeted to warm up your muscles you intend to expand. If you plan to follow-up to the programme of stretching the calf muscles of the lower body home for example, warming up the machine using cycling on the autobiography would be less effective than leg riding machine, treadmill or outdoor activity such as walking or jogging.

2. relax when stretching.

Relaxation is the second important factor when stretching to be comfortable. Will prevent your range of movement of the physical and mental tension and prevent muscle stretches as effectively. And then, will not achieve the benefits of maximum flexibility.

3. relax your breathing

Keep your breathing is always easy and convenient because it will reduce the muscle tension, which in turn will allow you to stretch as well. Holding your breath will tense the whole body, making the stretch is very difficult.

4. hold the stretch for 30 seconds

To get the maximum benefits and stretch, you need to hold the stretch for a minimum of 30 seconds. Stretch every muscle seconds brings no benefits of flexibility. It should be called the ' tight ' tingling or tension within muscles stretched. Indicates pain when stretching or muscles that were overloaded.

5. rest and repeat your stretches

One stretch for each muscle is very useful, but if time permits, take two of each muscle stretches, separated by a short break for 30 seconds. The second stretch will help expand your movement too.

6. flexibility when stretching

More flexibility training that you can do, you'll enjoy more benefits. Far from detracting from your training, replace some stretching for a few more minutes of CV or resistance training will improve your overall fitness.